WOD 8-29-20

5 Rounds for Time: Load:  2 – 24 kg KBs 1 Double KB Military Press – 5 Double KB Front Squat 3 Double KB Push Press – 3 Double KB Front Squat 5 Double KB Jerk – 1 Double KB Front Squat “Finally, be strong in the Lord and in the strength of His might.  Put on the full armor of God, so that you will be…

WOD 8-28-20

Warm-up 5 Turkish Get-ups R/L (16 kg) 5 Turkish Get-ups R/L (24 kg) 5 Rounds for time: 5 Power Cleans (85% of 1 rep max) 5 Muscle ups 5 Handstand Push-ups “The people of the land have practiced oppressionand committed robbery, and they have wronged the poor and needy and have oppressed the sojournerwithout justice. I searched for a man among them who would buildup the wall and stand in…

WOD 8-27-20

Helen 3 rounds for time: 400m Run, 21 reps 1.5 pood. KB Swings, 12 reps Pull-ups   Francis Scott Key (1779-1843), an American lawyer and poet from Washington D.C., penned The Star Spangled Banner, also declared: “The patriot who feels himself in the service of God, who acknowledges Him in all his ways, has the…

WOD 8-26-20

Karen For Time: 150 shots 20 lb.Wall-ball (or Wall-ball Substitute with 1 pood KB)   John Newton (1725-1807), was the captain of a slave trading ship who became converted and wrote the famous spiritual song Amazing Grace.  He was so depraved in his former profession that even his crew became disgusted.  Once in a drunken…